Most women often get conscious of showing off their arms in a tank top. Say hello to sexy arms and bid goodbye to upper body jiggle with arms exercises.
Shape your shoulders and tone your triceps with this work out from trainer Joe Stankowski of Grand Rapids, Michigan.
These arm exercises are very simple to do. Aim to complete two or three sets of each move two days a week.
Renegade Row
Grab the dumbbells and get into the top of a pushup position with your hands on the weights and your feet slightly wider than hip-width apart (A). Bend your right arm and raise the dumbbell to chest level, pressing the left dumbbell into the floor for balance (B).Lower the weight to the floor, then repeat the move on the left side. That’s 1 rep; do 6 to 8.Society dictates the ideal of beauty which often pushes women, and even men, to fall into dangerous eating disorders. A culture of muscularity has spurred eating disorder”.
Works core, shoulders, upper back, biceps, and triceps.
Standing V-raise
Grab a 5-to 8-pound dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides (A). With arms straight but not locked, raise the weights in a V shape until your arms are parallel to the floor (B). Hold for 1 second, then return to start. Do 12 to 15 repetition. Tip If you start to arch your back or swing the dumbbells for momentum, use less weight.
Works Shoulders
Shoulder press
Grab a dumbbell in each hand. Stand with your feet shoulder-width apart, knees slightly bent. Hold the dumbbells just above your shoulders, palms facing each other (A). Press the weights up until your arms are straight overhead (B). Hold for 1 second, then take 3 seconds to lower the dumbbells back to start. Do 6 to 8 repetition.
Finally, here are abdominal exercises you can do without lying down on a floor. Introducing exciting abs work out to tone and firm your midsection. Abdominals are spinal stabilizers that responds better to work done standing compared to the lying down. When the spine is supported, it takes the workload off the abs.
The plan
Start by working three or four of these moves into your daily routine no more than thrice a week to avoid burn out. At the end of two weeks, try the entire routine at once. You’ll need a 3- to 10-pound weight. You won’t get tired with this exercises same way as you do with crunches. Aim to complete a maximum of 10 repetitions per set to prevent injury. Make sure to rest in between sets for one minute.
Technique tips
Start out slowly. Exercises are much more effective when performed in a deliberate and controlled manner. As a pacing trick, count one beat for each phase of the movement. Concentrate on letting your abs muscles do the work rather than other muscle groups.
Side reach
Stand with feet together, holding ends of one dumbbell with both hands, arms extended overhead. Slowly lean to left (as shown) and hold for one count. Return to start. Repeat on right side to complete one repetition. Do 10 repetitions.
Works abs, oblique
Standing bicycle
Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Straighten left leg as you lift right leg, knee bent, and thigh parallel to floor. Keeping knee lifted and steady, twist torso toward right (as shown). Return to start. Repeat on other side for one repetition. Do 10 repetitions.
Works abs, oblique
Side winder
Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Lift right leg to side, knee bent, and thigh parallel to floor. Keeping knee lifted, bend torso to right side, bringing elbow and knee toward each other (as shown). Do 10 repetition; switch sides; repeat.
Works abs, oblique
Seesaw
Stand with feet shoulder-width apart, knees slightly bent, hands on hips. Lift right leg, knee bent, and thigh parallel to floor with foot flexed. Straighten right leg, pressing heel toward floor, as you lean torso backward (as shown). Return to knee lift position and repeat five times. Switch sides and repeat.
Works abs, butt, thighs
Forward bend
Stand with feet hip-width apart, knees slightly bent, arms overhead with palms facing in. Lift right leg, knee bent, and thigh parallel to floor. Keeping knee lifted and arms raised, bring torso and knee toward each other as close as you can (as shown). Return to start; switch sides and repeat for one rep. Do 10 repetitions.
Works abs
Reverse wood chop
Stand with feet wider than hip-width apart, one dumbbell in both hands. Lower weight toward left foot and crouch, lifting right heel (as shown). Stand, rotate torso right and bring weight across body on a diagonal overhead. Reverse motion to return to crouching on left. Do 10 repetitions; switch sides; repeat.
Shape up your body with a 9 to 15-pound bar! Aim to do up to three sets of 12 reps of each exercise, thrice a week on nonconsecutive days. Ask your gym club if they have weighted bars.
The use of the bar for exercise integrates balance and coordination into moves to make them more effective. Perform these moves regularly and watch your flab disappear!
Tips to remember
Feel the intensity of each routine as different holds the key to the variation of muscles worked out. When you feel that the exercise is too intense upon handling the tool off center, simply perform fewer reps until you feel stronger. Don’t stop when you feel the actions are too easy, use one arm instead of two on the two-arm lifts.
Create a stir
Stand with feet hip-width apart. Hold bar vertically at arm’s length in front of you, one end on floor. Rise onto balls of feet. Circle arms one rotation in clockwise direction, bending elbows for one rep. Do six reps. Switch directions and repeat.
works arms, calves
Go full tilt
Stand with bar in left hand. Lift bent left leg behind you. Lean forward so torso is parallel to floor; extend right arm. Press left heel toward ceiling as you draw left elbow up (as shown) for one rep. Release arm and leg, keeping torso tilted. Do 12 reps. Switch sides; repeat.
works shoulders, back, abs, butt, and hamstrings
Soldier on
Stagger feet wider than hip-width apart, left foot in front of right, right heel lifted. Hold bar vertically in right hand at least 12 inches from top, left hand on hip. Bend knees until thighs form a 45-degree angle and raise bar so right hand is at shoulder level (as shown). Return to start. Do 12 reps. Switch sides; repeat.
works shoulders, abs, butt, thighs
Back it up
Stand holding bar horizontally behind you, palms up. Lift bent left leg and bar as high as you can go without tipping forward (as shown). Return to start. Do 12 reps. Switch sides; repeat.
works shoulders, back, abs, butt
photo credit to Chris Fanning
Do the twist
Lie facing up with legs lifted, knees bent, calves together and parallel to floor; rest bar between feet and knees, gripping bar with both hands. Maintain position as you lift shoulders and head off floor and twist torso to left (as shown), then right, for one rep. Do 12 reps.
works abdominal, oblique muscles
Raise the roof
Stand with feet wider than hip-width apart, toes turned out; hold bar across thighs. Squat, then stand, rotating hips and torso right, lifting left heel and bringing bar up and across body on a diagonal overhead (as shown). Return to start. Do 12 reps. Switch sides; repeat.
works shoulders, abs, butt, thighs
Aim high
Lie face up with knees bent, feet flat, hips lifted as high as possible. Grip center of bar with right hand and straighten arm in line with shoulder, keeping left hand at side (as shown). With hips raised, bend right elbow out to side to bring bar to chest. Straighten arm for one rep. Do 12 reps. Switch sides; repeat.
works triceps, chest, back, butt, thighs, hamstrings
Tilt a curl
Stand with feet together, bar in both hands, right hand about 5 inches from end. Lunge to right side as you curl bar toward chest (as shown). Return to start. Do 12 reps. Switch sides, regripping bar on opposite end; repeat.
works biceps, butt, thighs
Row along
Lie face up with legs lifted, knees bent, and shins parallel to ceiling. Hold bar, arms extended over chest. Lift shoulders and head and tap right toe to floor as you turn torso to left and touch end of bar to floor on left in a paddling motion (as shown). Keep torso lifted; repeat on opposite side for one rep. Do 12 reps.
works shoulders, arms, abs, oblique, thigh
Grip and dip
Stand with feet wider than hip-width apart. Hold bar vertically in right hand, elbow soft, one end of bar near inside of right foot, left hand on hip. Bend left knee as you lower top of bar in right hand toward left foot (as shown). Reverse motion to return to start. Do 12 reps. Switch sides; repeat.
works shoulders, back, oblique
Push away
Start in kneeling push-up position with bar parallel to body on floor between hands. Bend arms, lowering chest toward floor. As you rise, move right hand to left side of bar. With both hands on left side of bar, do another pushup (as shown). As you rise, return right hand to right side of bar for one rep. Do six reps. Switch sides; repeat.
Works shoulders, abs, legs
Hand off
Stand with feet hip-width apart. Hold bar at arm’s length in front of you, hands at top and end of bar on floor. Squat and lift bar off floor. Hold squat as you walk hands down bar (as shown). Walk hands back up bar to return to start for one rep. Do 12 reps.
works shoulders, abs, butt, thighs
Strength training or weight lifting is often associated as a manner to achieve manly looking muscles that deters most women from lifting weights. The importance of weight lifting is seen and read in numerous television reports, magazine articles, and radio shows. Yet, so many women seem to be refraining from this anaerobic exercise. It is time to debunk the myths that keep women from having a firmer body and find out why it is important to be involved in a strength training program.
You may be appalled to see women who look manly with big and bulky muscles. It makes you scratch off weight lifting off your work out session. Hold that thought and know the three reasons why some women have bulky muscles:
1. These people are an extremely small percentage of the population.
2. They normally spend 4 to 5 hours a day in a gym pumping out iron.
3. Most of them are using performance enhancing durgs such as steriods to end up having a bulky physique.
What you get from weight lifting
The benefit you get from weight lifting is pretty simple. The more muscle mass you have, the more calories you burn at rest or activity. when you burn more calories then the easier it is to lose weight. A scenario showing how benefit would yield is by comparing two women. Two women are watching a TV show and sitting on the couch. The first woman strength trains thrice a week but the other woman does not. An hour went by, guess who will have burned more calories? The first woman burned more calories than the other woman even though both of them are at rest.
The popular myth of developing big muscles from lifting weights remains a myth. Muscles weigh more than fat. In fact, muscle is much more compact than fat. It takes up lesser space than fat due to its density. Fat, on the other hand, is very soft and jelly like thus occupies more space than muscles.
The weighing scale is your worst enemy
Most female, regardless if she is a teenager or woman in her 30s, often weigh themselves like it is part of their daily routine to check if they lost or gain weight. Let me tell you that the weighing scale is the worst indicator of losing fat. For example, you lost 12 pounds of fat and replace it with 12 pounds of muscle. When it comes to the weighing scale, you freak out seeing you gained weight despite the fact that your clothes are looser on you. It is advisable not to use weighing scale which can make you less motivated on your fitness regimen.
Here are four myths that you should disregard and think about.
“I’m too old to lift weights.”
Some women hold back from lifting weights because they think they’re too old for it. The truth of the matter is you are never too old to strengthen and tone your muscles. You can start with lighter weights and relatively low intensity program. Studies have proven that people as old as 80 can still benefit from weight training who increased their strength for up to 200% in over period of one month.
“I’ll lose my flexibility from weight training.”
Weight training will actually help you become more flexible. These exercises help you become more flexible through a full range of motion especially with stretching of muscles following each repetition. Stretching exercises make you less prone to injuries.
“I’ll develop bulky and big muscles.”
Women are not born to produce huge amounts of testosterone as a major growth hormone to give you that bulky finish. It is possible for women to develop big muscles if and only if they use supplemental means like steroids and growth hormone. Weight training will make you firm and toned but will not by any means make you look manly.
“I would rather join aerobic classes than lift boring weights.”
You have the choice to make exercise boring or fun. Weight training can be done with a friend. You can listen to music while you pump iron. The best thing about it is you can mix different exercises into your routine and change up your routine from time to time. To top it all off, you will become noticeably stronger and tone, definitely not manly looking with bulky muscles.
You may be one of those women who dread looking at the mirror and staring at unsightly cottage cheese thighs. Your thoughts on how to get rid of cottage cheese thighs called cellulite is common and felt by millions of women who have cellulite. There are 90% of women affected by cellulite.
Contrary to popular belief, there are ways to treat cellulite. Before you surrender to the thought of having those excess fat trapped underneath the top layer of your skin, exercise is an effective way to prevent the accumulation of cellulite in your body. Exercise beats cosmetic surgery in the sense that it is more sustainable and poses lesser or no side effects at all.
Be reminded that part of treating cellulite is to create a lifestyle which manages fat in the body. A firm and toned body make it virtually impossible to have cellulites. When you build muscle mass in cellulite affected areas such as buttocks and legs then help burn fat that possibly can turn into cellulites. Muscles work to smooth dimpled skin thus making your legs firmer. Find out which exercises helps smoothen out cellulites.
Best cellulite exercises
Two types of exercises work to prevent and treat cellulite namely cardiovascular and anaerobic exercises. Cardiovascular exercises help prevent cellulite by increasing blood circulation in your body. It helps to move fat build up in the body. Consider walking, running or swimming as great cardiovascular exercises to prevent cellulite formation.
Aerobic exercises
Cardiovascular exercises are the unbeatable and best cellulite exercises. Some of the recommended cardio exercises are walking, jogging, or swimming. Cellulites are often the result of a poor circulation thus the said exercises stimulate blood flow and lymphatic circulation. It helps release fats under the skin by moving through the blood stream and out of your body. The sweat from doing cardiovascular exercises helps detoxify the skin and burn fat.
Anaerobic exercises target cellulite by zoning in on cellulite affected areas. Anaerobic exercises metabolize fat in localized areas of the body and convert it to muscle. The best thing about building muscle is burning an extra 50 calories per pound of muscle a day. You can engage in anaerobic workouts like squats, leg curls, and lunges.
Squat exercises
Squat exercises can be performed in a lot of ways. You can use an exercise ball, bench, bar bell or smith machine. Start with a comfortable but slightly challenging weight set then increasing the weight as you advanced to the next set.
Bench squat can be a simple exercise with a use of a bench or chair and pretend you are going to sit on it. Squat as low as you can without really sitting down then get back up. Maintain a slow pace and steady so you can feel your thighs and buttocks muscles working.
The Smith machine gives you flexibility to challenge yourself. You can make use of the Smith machine when doing squats and lunges. You can start with the bar alone then gradually increase weights to increase your workout and muscle gain. Place a cushion padding on the bar to avoid hurting your neck. Position the bar behind your neck and shoulders. Do not perform lunges or squats slowly.
Do not use force from your back muscles to push yourself up otherwise you’re hurting yourself. Stop at once when you feel you are using your back muscles. It shows that the weights are too heavy. To effectively get rid of cellulites, exercise with light weights thrice a week.
It is very important to lead a healthy lifestyle combined with a regular exercise. Apart from losing body fat, rigorous exercise helps firm up the muscle tissue beneath the skin and improves circulation to avoid cellulite formation.
Grab the dumbbells and get into the top of a pushup position with your hands on the weights and your feet slightly wider than hip-width apart (A). Bend your right arm and raise the dumbbell to chest level, pressing the left dumbbell into the floor for balance (B).Lower the weight to the floor, then repeat the move on the left side. That’s 1 rep; do 6 to 8.Society dictates the ideal of beauty which often pushes women, and even men, to fall into dangerous eating disorders. A culture of muscularity has spurred eating disorder”.
Grab a 5-to 8-pound dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides (A). With arms straight but not locked, raise the weights in a V shape until your arms are parallel to the floor (B). Hold for 1 second, then return to start. Do 12 to 15 repetition. Tip If you start to arch your back or swing the dumbbells for momentum, use less weight.
Grab a dumbbell in each hand. Stand with your feet shoulder-width apart, knees slightly bent. Hold the dumbbells just above your shoulders, palms facing each other (A). Press the weights up until your arms are straight overhead (B). Hold for 1 second, then take 3 seconds to lower the dumbbells back to start. Do 6 to 8 repetition.
Stand with feet together, holding ends of one dumbbell with both hands, arms extended overhead. Slowly lean to left (as shown) and hold for one count. Return to start. Repeat on right side to complete one repetition. Do 10 repetitions.
Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Straighten left leg as you lift right leg, knee bent, and thigh parallel to floor. Keeping knee lifted and steady, twist torso toward right (as shown). Return to start. Repeat on other side for one repetition. Do 10 repetitions.
Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Lift right leg to side, knee bent, and thigh parallel to floor. Keeping knee lifted, bend torso to right side, bringing elbow and knee toward each other (as shown). Do 10 repetition; switch sides; repeat.
Stand with feet shoulder-width apart, knees slightly bent, hands on hips. Lift right leg, knee bent, and thigh parallel to floor with foot flexed. Straighten right leg, pressing heel toward floor, as you lean torso backward (as shown). Return to knee lift position and repeat five times. Switch sides and repeat.
Stand with feet hip-width apart, knees slightly bent, arms overhead with palms facing in. Lift right leg, knee bent, and thigh parallel to floor. Keeping knee lifted and arms raised, bring torso and knee toward each other as close as you can (as shown). Return to start; switch sides and repeat for one rep. Do 10 repetitions.
Stand with feet wider than hip-width apart, one dumbbell in both hands. Lower weight toward left foot and crouch, lifting right heel (as shown). Stand, rotate torso right and bring weight across body on a diagonal overhead. Reverse motion to return to crouching on left. Do 10 repetitions; switch sides; repeat.
Tilt a curl
